My training log

[Patrick Bateman]

Hi everybody!

No, I am not actually Patrick Bateman, but I do believe in a rigorous exercise routine and a balanced diet

I have been working on Marks program since September and I have finally put down the effort to post on this forum.

My program:

A
5x3 Squat
5x3 Bench press
5x3 Deadlift

B
5x3 Squat
5x3 Press
Max Pullups
Back extension

Alternate between workout A and B.

I am now having these results:

A
5x3 Squat : 77,5kg
5x3 Bench press: 75kg
5x3 Deadlift: 100 kg

B
5x3 Squat: 80kg. Felt light.
5x3 Press: 47,5kg and failed. Are going down to 40kg next time.
Max Pull-ups x 3: I am now using a fixed amount of reps the two first sets and max only on the last set: 10-10-7. Next time I will try 11-11-max
Back extension: First time with weights: 10(no weights)-10(5kg)-10(10kg).

The back extensions felt pretty light, even with 10kg. The press was a total failure. I did 45kg last time and it was not too hard. Well, I have restarted many of the other exercises so I just have to keep up the moral

Short about my future plan: I will use this program until I can lift 100kg in 3 of 4 lifts. Hopefully in late January/early February. Then I will start Krav Maga and only exercise two times a week. Which means one strength workout and one crossfit workout.

Thanks for reading!

[Viking]

Do you like Huey Lewis and the News?

[Patrick Bateman]

No, they´re too black sounding for me.
You like Phil Collins, Viking?

Wednesdays workout:

Squat: 82,5kg. Felt easy!
Bench pres: 75kg again. I didnt remember what I did last time so chose 75kg. Turned out to be too hard this time also. First set I needed assist on the last rep. The remaining two sets i did with 70kg. Next time I will go down to 65kg and later I will push through the 75kg barrier!
Deadlift: 105kg. Oh yea! Felt like I had to lift the whole floor! But managed somehow to get them up. Really soar today. Cant wait to do 110 :P

I was told I should post my height and weight so here it is:
Height 196cm
Weight 80kg

[Patrick Bateman]

Im a bit sloppy with my posting so here comes the last two workouts:

Squat: 90kg. Finished it, with exeption of the last rep on the last set.
Bench press: 65kg. I had gone down from 75kg, but it was still pretty hard.
Deadlift: 110kg.
Pull-ups: 11-11-6

16.12
Squat: 92,5kg. Did all of them.
Press: 42,5kg. Pretty hard even though I restarted these also. Think my shoulders are my weakest point nowadays.
Power clean: 42,5kg. Easy! Tried to max it this time so went up to 70kg after 2 sets of 42,5kg. Dont think I would have managed to jerk those weights, but nice to know that I can clean 70kg without much practice.
Pull-ups: 12-12-6. It was a good idea to choose a fixed number of pull-ups the first two sets. I did not progress much when I maxed every set.